Fats

 

Dietary fats are a type of nutrient found in food that provides our body with energy. Fats are one of the two essential macronutrients (besides proteins) which is needed for hormone production and absorption of fat - soluble vitamins. Fats are made up of fatty acids (carbon, hydrogen, & oxygen). They can either be solid or liquid in nature at room temperature. 1 gram of fat gives 9 calories of energy to our body through the diet.

Fats are of two kinds -

  • Visible fats: Includes butter, ghee, vanaspati, and various edible oils like groundnut oil.
  • Invisible oil: Includes cereals, pulses, oil seeds, nuts, milk, egg, and meat.

Functions of Fats

  • Source of energy
  • carrier of fat soluble vitamins A,D,E & K
  • Helps in reserving energy
  • Absorption of fat soluble vitamins
  • Regulate bodily functions
  • Work as an insulator (like subcutaneous fat)
  • Helps in protecting vital organs like heart, kidney, etc.
  • Increases palatability and satiety value of the food

Classification of fats

  1. Saturated Fats: These are considered as "bad" fats as they can cause heart and many other problems if consumed too much through the diet. So, we should focus on eating healthy sources of saturated fats such as A2 butter, dairy and grass fed meats, coconut products, etc.

  2. Unsaturated Fats: These are rigid and tend to stack together, preventing them from packing too closely. they tend to be liquid at room temperature. They are further divided into 2 parts -

    • Monounsaturated Fats -> olive oil, avocado, nuts & seeds, mustard oil, peanut oil and canola oil.
    • Polyunsaturated fats -> fish oil, walnuts, flax oil, sesame seed oil, safflower, sunflower oil, corn and soy oil.

  3. Trans Fats: They are made by infusing vegetable oil with hydrogen. These fats are not essential for our health as they could raise the problems like heart diseases even if they are consumed in relatively smaller amounts. So, we should try not to consume them, especially in bigger amounts. It's sources are hydrogenated oils, junk & processed foods, fried foods, cakes, cookies, pizzas, etc.

Nutritional classification of Fatty Acids

The building blocks of fat in our bodies and food are called fatty acids. The body converts lipids into fatty acids during digestion so that the blood can absorb them. They are of 2 kinds:

  1. Saturated fatty acids -> It includes Medium chain Triglyceride
  2. Unsaturated fatty acids -> It includes MUFA & PUFA. PUFA is further divides into 2 types - Omega 3 and Omega 6

Triglycerides

These are the main form of fats both in food stuffs and in the storage deposits of most of the most animals. They are the esters of fatty acids and glycerols. Triglycerides serve as the primary storage form of fat in the body and can be utilized later as a source of energy when needed.

Cholesterol

It is essential for maintaining good health of cell membranes. it is also important for the synthesis of vitamin D. higher intake can impact blood cholesterol levels, and so it is not a dietary essential. Cholesterol is obtained from ghee, butter, cheese, milk, curd, egg, flesh foods, organ meats, fish and prawns. It is best to keep the cholesterol intake as low as possible.

Fats digestion

The first step in the digestion begins inside the mouth, where saliva comes in contact with fats. The enzyme, lipase, along with a small amount of phospholipid as an emulsifier, initiates the process of digestion. The digestive enzymes can more easily reach the fats as a result of these processes. The fats therefore condense into tiny droplets and separate from the aqueous components. In the stomach, gastric lipase starts to break down fats into fatty acids. Fats become more surface area-rich through emulsification, which enhances their accessibility to the digestive enzymes by over a thousand times. Fat and other meal ingredients are separated in the stomach. Bile emulsifies fats in the small intestine, where enzymes break them down. The fats are absorbed by the intestinal cells. Because short- and medium-chain fatty acids are soluble in water, the intestinal microvillus can absorb them straight into the bloodstream. When energy supplies are low the body utilizes its stored fat reserves for energy.

Sources

Vegetable sources: Vegetable cooking oils are extracted from oil seeds and nuts such as groundnut, avocado, mustard, sesame (til), soyabean, cotton seed and coconut.

Animal sources : Milk, egg yolk and fats like ghee, butter, cream, fish liver oils are some of the fats of animal origin.

So, overall, Fats are crucial macronutrients and are essential component of a balanced diet. They provides energy, supports cellular growth & processes, and plays a role in various physiological functions.


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